{"id":115990,"date":"2025-05-20T03:06:12","date_gmt":"2025-05-20T03:06:12","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/115990\/"},"modified":"2025-05-20T03:06:12","modified_gmt":"2025-05-20T03:06:12","slug":"15-high-protein-fast-food-options-registered-dietitians-recommend-when-time-is-tight","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/115990\/","title":{"rendered":"15 High-Protein Fast Food Options Registered Dietitians Recommend When Time Is Tight"},"content":{"rendered":"

To that end, you\u2019ll want to consider all three when making a fast-food selection. Look for fiber-rich additions to supplement your high-protein main, like a fruit or veggie side (especially if your main doesn\u2019t pack much fiber on its own). Think: apple slices, a fruit cup, a salad, or even a yogurt parfait, according to Young. Fruits and veggies aren\u2019t only rich in fiber, they\u2019re also a source of essential vitamins and minerals like potassium<\/a>, folate, and vitamin C<\/a>.<\/p>\n

Finally, consider pairing your fast-food choice with water<\/a> or another hydrating beverage, according to Young. Many fast food items are high in sodium, which can throw off the amount of water in your body and put strain on your circulatory system, so added fluids \u201ccan help balance that out,\u201d she says. What\u2019s more, a high-sodium diet can also cause bloating<\/a>, which can feel pretty uncomfortable.<\/p>\n

Basically, \u201cyou want a balance of carbs, protein, and fiber, and there are a lot of options at fast-food places that include those things,\u201d Van Eck says. Read on for some expert-backed faves to get some inspo.<\/p>\n

Breakfast:<\/p>\n

Starting your day off with one of Starbs\u2019s six signature morning sammies (all of which contain eggs, meat, and cheese, with the exception of the Impossible option, which has a plant-based patty) can be a pretty smart move. In terms of protein content, the Egg, Pesto & Mozzarella sandwich, the Double-Smoked Bacon, Cheddar & Egg sandwich, and the Impossible sandwich offer the most value, at 21 grams of the macro each. Plus, the sheer convenience can\u2019t be overstated: You \u201cjust grab and go, and you can eat them on the way to work,\u201d Hormati says. When selecting a breakfast sandwich at any fast-food restaurant (not just Starbucks), \u201clook for options with egg, cheese, and a lean meat like Canadian bacon, ham, or turkey sausage,\u201d Young says. \u201cYou get a good mix of protein and carbs, which is especially helpful earlier in the day.\u201d<\/p>\n

Like Starbucks\u2019s breakfast sandwiches, the McMuffin also features the critical eggs-meat-cheese combo, making it another solid high-protein breakfast option. Case in point: One McMuffin contains nearly 20 grams of protein (17, to be exact). To add some fiber, Van Eck suggests ordering a side of fruit as well, like their apple slices<\/a>.<\/p>\n

If you\u2019re not feeling a sandwich at 9:00 a.m., consider this layered blend of vanilla yogurt, sliced strawberries, whole blueberries, and raspberries. Recommended by Young, it packs 14 grams of protein (plus a teeny bit of fiber thanks to the berries). Meanwhile, a sprinkle of honey-oat granola on top adds some crunch and crispness.<\/p>\n

For an even higher-protein parfait, opt for this Panera item. A favorite of Young\u2019s, it\u2019s heavy on Greek yogurt<\/a>, an always-reliable protein source, and packs 16 grams of the macro.<\/p>\n

These \u201care super popular as a source of protein,\u201d Tsui says. Of your four choices, the Bacon & Gruyere bites are your best bet on that end, ringing up at around 20 grams\u2014an impressive amount for a blink-and-you-miss-it nibble. You can use a baked good like a bagel or a sweetened milk-based coffee like a latte as a carb source.<\/p>\n

Lunch:<\/p>\n

Grilled chicken is typically a solid fast-food bet\u2014 \u201calmost always a strong protein choice and widely available,\u201d Young says\u2014and this salad is the perfect case study. Thanks to ingredients like roasted corn, black beans<\/a>, red bell peppers, chili-lime pepitas, and spicy grilled chicken chunks, it offers seven grams of fiber and 33 grams of protein (and tastes incredible to boot, according to Young). \u201cIt\u2019s so satisfying and flavorful!\u201d she says.<\/p>\n

Packing from 20 to 26 grams of their namesake macro, these adorable protein boxes\u2014essentially miniature snack boards containing some combo of cheese, eggs, crackers, and fruit\u2014come recommended by Tsui, Young, and Hormati. You have four different types to choose from: Eggs & Gouda (the highest-protein option) Cheese Trio, Cheddar & Uncured Salami, Eggs & Cheddar, and Cheese & Fruit. Yes, eggs and meat are well-known protein sources, but you might be surprised to learn that cheese<\/a> is too!<\/p>\n

\u201cThe sandwich has around 28 grams of protein, comes on a whole-grain bun, and includes lettuce and tomato, so you\u2019re getting protein, carbs, and a bit of fiber all in one,\u201d Young says. \u201cAdding the Kale Crunch Side gives you even more fiber, a little extra fat from the almonds, and a flavorful way to round out the meal.\u201d<\/p>\n

Don\u2019t sleep on Taco Bell: The Mexican-cuisine-inspired chain \u201cis an undercover nutritious fast-food spot, especially for vegetarians,\u201d Young says. \u201cYou can add beans to anything to easily increase protein and fiber content!\u201d In the case of this burrito (and in general), try to also spring for fiber-rich extras like lettuce, tomato, and other veggies, according to Van Eck (onion is already included). Not only does that stuff bulk your \u2019rito up, it \u201ckeeps you full a little bit longer, and just adds texture and crunch and nutrients,\u201d she says. Even if you decide against the add-ins, though, a single bean burrito will still deliver eight grams of fiber and 13 grams of protein\u2014a pretty decent dose. (Want something a tad more substantial than beans alone? Try the black bean grilled cheese burrito<\/a> instead, Hormati says. Add avocado and guac for some healthy fats.)<\/p>\n

While a spicy or classic chicken sandwich already contains 28 grams of protein, you can tack on red beans and rice or coleslaw to your order for an extra boost. \u201cI definitely always recommend adding beans\u201d to any fast-food dish, Van Eck says. \u201cThey offer fiber and protein, and they\u2019re just super nutritious and delicious.\u201d In this case, the red beans and rice will contribute six grams of fiber and eight grams of protein to the overall meal, bringing the total protein count to 36 grams.<\/p>\n

Dinner:<\/p>\n

Made with slow-roasted chicken, lettuce, shredded purple cabbage, pico de gallo, and shredded cheddar cheese, the Cantina Chicken Burrito boasts a winning combo of fats, fiber (five grams), and protein (24 grams), Young says\u2014all swaddled in a warm flour tortilla (hello, energizing carbs).<\/p>\n

One regular Whopper already contains 31 grams of protein (by comparison, the Impossible clocks in at 28), but you can double up on the patties if you really want more of the macro, according to Hormati. Since Burger King doesn\u2019t appear to sell any sides that could work as a stand-alone fiber source (though the chain does offer Mott\u2019s applesauce), Hormati recommends asking for extra veggies in the burger.<\/p>\n

The bowl version of the Cantina Chicken Burrito, this product has added rice and black beans and makes for a \u201creally nice\u201d all-around high-protein option, Hormati says. On top of its 24 grams of protein, it also packs 10 grams of fiber! If you\u2019re not feeling this bowl specifically\u2014or don\u2019t have a Taco Bell location close by\u2014keep in mind that you can always build your own similar one at a chain like Chipotle, Moe\u2019s, or Qdoba. Young\u2019s recommended order: \u201cGrilled chicken or steak burrito bowl with rice, beans, fajita veggies, salsa, with some cheese and\/or guac,\u201d she says. \u201cI love it because it\u2019s customizable, filling, flavorful, and hits all the key components of a satisfying balanced meal.\u201d To round out the meal, consider ordering a side of fresh tomato salsa or corn salsa, Hormati says. (Speaking of bowls, a poke bowl can also be a smart choice, according to Tsui: \u201cThe fish in there can be a really good source of protein, and often they\u2019re using salmon or tuna<\/a>, which are higher in omega-3s,\u201d she says.)<\/p>\n

\u201cThe nuggets have 38 grams of protein and are super easy to eat on the go,\u201d Young says. \u201cI like this combo because it\u2019s full of protein, satisfying, and balanced.\u201d (Thanks to the potatoey fries, you\u2019ll get a hit of carbs too.)<\/p>\n

15. Raising Cane\u2019s Chicken Fingers paired with Coleslaw<\/p>\n

Between the chicken fingers (13 grams of protein and five grams of carbs per finger) and the cabbage-heavy slaw (one gram of protein, two grams of fiber, and 10 grams of carbs), \u201cyou\u2019ve got a great meal, in my opinion,\u201d Van Eck says. \u201cCabbage is super nutritious!\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"To that end, you\u2019ll want to consider all three when making a fast-food selection. Look for fiber-rich additions…\n","protected":false},"author":2,"featured_media":115991,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,622,4434,6661,16,15],"class_list":{"0":"post-115990","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-healthy-eating","10":"tag-nutrition","11":"tag-protein","12":"tag-uk","13":"tag-united-kingdom"},"share_on_mastodon":{"url":"","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/115990","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=115990"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/115990\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/115991"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=115990"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=115990"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=115990"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}